Comparing Nutrients in 1 pound Broccoli Raab VS Frozen Chopped Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Frozen Chopped Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Broccoli Raab	Frozen Chopped Green Sweet Peppers	Recommended Dietary Allowance
Energy	3.44% 100kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	2.72% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	15.5% 20g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.06% 0.77g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	19% 7.26g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	8.75% 4.9g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Frozen Chopped Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	66% 594μg	9.07% 81.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	39% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	2.72% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	94% 376μg	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	296% 266mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	49% 7.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Frozen Chopped Green Sweet Peppers	Recommended Dietary Allowance
Calcium	49% 490mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	26.7% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	121% 9.7mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	23% 0.53mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	47.3% 331mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11.5% 426g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Frozen Chopped Green Sweet Peppers per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Raab versus 1 lb of Frozen Chopped Green Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Broccoli Raab vs Frozen Chopped Green Sweet Peppers:

• 1 pound of Broccoli Raab has 7.3 times more Vitamin A, 2.3 times more Vitamin B1, 3.4 times more Vitamin B2, 10.7 times more Vitamin B5, 1.2 times more Vitamin B6 and 5.9 times more Vitamin B9 than Frozen Chopped Green Sweet Peppers.
• While 1 lb of Frozen Chopped Green Sweet Peppers, Unprepared contains 2.9 times more Vitamin C than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen Chopped Green Sweet Peppers provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Frozen Chopped Green Sweet Peppers have insufficient amounts of Vitamin B5
• Both Raw Broccoli Raab as well as Frozen Chopped Green Sweet Peppers, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Frozen Chopped Green Sweet Peppers:

• 1 pound of Broccoli Raab has 12 times more Calcium, 3.5 times more Iron, 2.8 times more Magnesium, 3.4 times more Manganese, 4.3 times more Phosphorus, 2.2 times more Potassium, 6.6 times more Sodium and 12.8 times more Zinc than Frozen Chopped Green Sweet Peppers.
• While 1 lb of Frozen Chopped Green Sweet Peppers, Unprepared contains 1.3 times more Copper than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen Chopped Green Sweet Peppers contain similar levels of Water per one pound.
• 1 pound of Frozen Chopped Green Sweet Peppers lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Raw Broccoli Raab as well as Frozen Chopped Green Sweet Peppers, Unprepared lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 18.9 times more Omega 3, 1.7 times more Fiber and 2.9 times more Protein than Frozen Chopped Green Sweet Peppers.
• While 1 lb of Frozen Chopped Green Sweet Peppers, Unprepared contains 1.6 times more Carbohydrate than Raw Broccoli Raab.
• 1 pound of Frozen Chopped Green Sweet Peppers provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli Raab as well as Frozen Chopped Green Sweet Peppers, Unprepared provide inadequate amounts of Energy and Omega 6 in one pound.